PHAT

Free4.37 (208 reviews)
Developed by Dr. Layne Norton, PHAT is for lifters that want to look aesthetic without being weak.
Program Description

Developed by Dr. Layne Norton, the PHAT workout routine blends power and hypertrophy work, making it ideal for bodybuilders looking to gain size and lifters that want to look aesthetic without being weak.

Each PHAT training session is centered around a major compound movement (squat, bench press, deadlift, dumbbell press). A training week has 5 sessions: 2 power sessions and 3 hypertrophy sessions.

PHAT Routine Schedule

Day 1: Upper Body Power Training

Day 2: Lower Body Power Training

Day 3: Rest

Day 4: Back & Shoulders Hypertrophy Training

Day 5: Lower Body Hypertrophy Training

Day 6: Chest & Arms Hypertrophy Training

Day 7: Rest

Power training days call for 3 sets of 3 – 5 reps. This weight is up to the lifter, but 70-80% of a movement’s 1RM is probably a good starting point.

Each hypertrophy training day will repeat the primary movement of that week’s power day at a lower intensity, along with bodybuilding accessory movements. There is a lot of volume so keep accessories light initially.

Program Overview
Coach
Level
Equipment
Time Per Workout
Days Per Week
Program Length
Intermediate, Advanced
Full Gym
90 minutes
5 days
4 weeks
What People Are Saying
Mattdenapoli Man, 23
2 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
11 hours ago
Tyler C.
4 weeks complete
No modifications
17 hours ago
Andy K. Man, 33
4 weeks complete
6 years of prior experience
As expected strength gains
Less than expected muscle gains
Marginal modifications
Lots of variety and volume! Percentages felt low for the main lifts considering they were relatively low reps.
20 hours ago
Rumenachos I.
3 weeks complete
No modifications
a day ago
Bryce B. Man, 22
2 weeks complete
3 years of prior experience
No modifications
3 days ago
Collin C. Man
4 weeks complete
No modifications
3 days ago
석영 천. Man, 27
4 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
No modifications
3 days ago
Kyle Y. Man, 22
2 weeks complete
No modifications
4 days ago
Alex B. Man, 39
2 weeks complete
15 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Awesome so far. Love how different the days are broken down.
4 days ago
Diegone C. Man, 16
2 weeks complete
No modifications
4 days ago
Mon
1. Bench Press (Barbell)
Power Pushing
SetsTargetIntensity
1
3 - 5 reps
70% of 1RM
2
3 - 5 reps
70% of 1RM
3
3 - 5 reps
70% of 1RM
2. Pull-Up (Weighted)
SetsTargetIntensity
1
6 - 10 reps
-
2
6 - 10 reps
-
3. Chest Supported Row (Machine)
Any horizontal pulling movements work
Alternative Exercise 1: Chest Supported Row (Dumbbell)
Alternative Exercise 2: Bent Over Row (Dumbbell)
Alternative Exercise 3: Bent Over Row (Barbell)
SetsTargetIntensity
1
6 - 10 reps
-
2
6 - 10 reps
-
4. Dip (Weighted)
SetsTargetIntensity
1
6 - 10 reps
-
2
6 - 10 reps
-
5. Pendlay Row
SetsTargetIntensity
1
3 - 5 reps
-
2
3 - 5 reps
-
3
3 - 5 reps
-
6. Seated Shoulder Press (Dumbbell)
SetsTargetIntensity
1
6 - 10 reps
-
2
6 - 10 reps
-
3
6 - 10 reps
-
7. Bicep Curl (Barbell)
Use cambered bar if available
SetsTargetIntensity
1
6 - 10 reps
-
2
6 - 10 reps
-
3
6 - 10 reps
-
8. Skull Crusher
SetsTargetIntensity
1
6 - 10 reps
-
2
6 - 10 reps
-
3
6 - 10 reps
-
Tue
1. Squat (Barbell)
SetsTargetIntensity
1
3 - 5 reps
70% of 1RM
2
3 - 5 reps
70% of 1RM
3
3 - 5 reps
70% of 1RM
2. Hack Squat
SetsTargetIntensity
1
6 - 10 reps
-
2
6 - 10 reps
-
3. Leg Extension
SetsTargetIntensity
1
6 - 10 reps
-
2
6 - 10 reps
-
4. Stiff Leg Deadlift
SetsTargetIntensity
1
5 - 8 reps
-
2
5 - 8 reps
-
3
5 - 8 reps
-
5. Leg Curl
SetsTargetIntensity
1
6 - 10 reps
-
2
6 - 10 reps
-
6. Standing Calf Raise
SetsTargetIntensity
1
6 - 10 reps
-
2
6 - 10 reps
-
3
6 - 10 reps
-
7. Seated Calf Raise
SetsTargetIntensity
1
6 - 10 reps
-
2
6 - 10 reps
-
Thu
1. Pendlay Row
Speed Pulling
SetsTargetIntensity
1
3 reps
65% of 1RM
2
3 reps
65% of 1RM
3
3 reps
65% of 1RM
4
3 reps
65% of 1RM
5
3 reps
65% of 1RM
6
3 reps
65% of 1RM
2. Bent Over Row (Dumbbell)
Any horizontal rows work
Alternative Exercise 1: Meadow Row
SetsTargetIntensity
1
8 - 12 reps
-
2
8 - 12 reps
-
3
8 - 12 reps
-
3. Seated Row (Cable)
SetsTargetIntensity
1
8 - 12 reps
-
2
8 - 12 reps
-
3
8 - 12 reps
-
4. Chest Supported Row (Machine)
SetsTargetIntensity
1
12 - 15 reps
-
2
12 - 15 reps
-
5. Lat Pulldown
Close Grip
SetsTargetIntensity
1
15 - 20 reps
-
2
15 - 20 reps
-
6. Seated Shoulder Press (Dumbbell)
SetsTargetIntensity
1
8 - 12 reps
-
2
8 - 12 reps
-
3
8 - 12 reps
-
7. Upright Row (Dumbbell)
Alternative Exercise 1: Upright Row (Barbell)
Alternative Exercise 2: Upright Row (Cable)
SetsTargetIntensity
1
12 - 15 reps
-
2
12 - 15 reps
-
8. Lateral Raise (Dumbbell)
SetsTargetIntensity
1
12 - 20 reps
-
2
12 - 20 reps
-
3
12 - 20 reps
-
Fri
1. Squat (Barbell)
Speed Squatting
SetsTargetIntensity
1
3 reps
65% of 1RM
2
3 reps
65% of 1RM
3
3 reps
65% of 1RM
4
3 reps
65% of 1RM
5
3 reps
65% of 1RM
6
3 reps
65% of 1RM
2. Hack Squat
SetsTargetIntensity
1
8 - 12 reps
-
2
8 - 12 reps
-
3
8 - 12 reps
-
3. Leg Press
SetsTargetIntensity
1
12 - 15 reps
-
2
12 - 15 reps
-
4. Leg Extension
SetsTargetIntensity
1
15 - 20 reps
-
2
15 - 20 reps
-
3
15 - 20 reps
-
5. Romanian Deadlift (Barbell)
SetsTargetIntensity
1
8 - 12 reps
-
2
8 - 12 reps
-
3
8 - 12 reps
-
6. Lying Leg Curl
SetsTargetIntensity
1
12 - 15 reps
-
2
12 - 15 reps
-
7. Leg Curl
SetsTargetIntensity
1
15 - 20 reps
-
2
15 - 20 reps
-
8. Donkey Calf Raise
SetsTargetIntensity
1
10 - 15 reps
-
2
10 - 15 reps
-
3
10 - 15 reps
-
4
10 - 15 reps
-
9. Seated Calf Raise
SetsTargetIntensity
1
15 - 20 reps
-
2
15 - 20 reps
-
3
15 - 20 reps
-
Sat
1. Bench Press (Dumbbell)
Use a weight you can hit explosively with 2 to 3 reps in the rank
SetsTargetIntensity
1
3 reps
7.5 RPE
2
3 reps
7.5 RPE
3
3 reps
7.5 RPE
4
3 reps
7.5 RPE
5
3 reps
7.5 RPE
6
3 reps
7.5 RPE
2. Incline Bench Press (Dumbbell)
SetsTargetIntensity
1
8 - 12 reps
-
2
8 - 12 reps
-
3
8 - 12 reps
-
3. Incline Bench Press (Barbell)
Alternative Exercise 1: Incline Chest Press (Machine)
SetsTargetIntensity
1
12 - 15 reps
-
2
12 - 15 reps
-
3
12 - 15 reps
-
4. Incline Cable Fly
Alternative Exercise 1: Incline Chest Fly (Dumbbell)
SetsTargetIntensity
1
15 - 20 reps
-
2
15 - 20 reps
-
5. Preacher Curl (Barbell)
Alternative Exercise 1: Preacher Curl (Dumbbell)
SetsTargetIntensity
1
8 - 12 reps
-
2
8 - 12 reps
-
3
8 - 12 reps
-
6. Concentration Curl
SetsTargetIntensity
1
12 - 15 reps
-
2
12 - 15 reps
-
7. Spider Curl
SetsTargetIntensity
1
15 - 20 reps
-
2
15 - 20 reps
-
8. Chambered Bar Tricep Extension
Use dumbbell or barbell if no chambered bar
SetsTargetIntensity
1
8 - 12 reps
-
2
8 - 12 reps
-
3
8 - 12 reps
-
9. Tricep Pushdown (Cable)
SetsTargetIntensity
1
12 - 15 reps
-
2
12 - 15 reps
-
10. Cable Kickback
SetsTargetIntensity
1
15 - 20 reps
-
2
15 - 20 reps
-